Does processed red meat consumption increase dementia risk?
Cultivating Healthier Habits with Amy Wilson
A recent study posits that processed red meat consumption is linked to heightened dementia risk.
The research published in the Feb. 11 issue of Neurology Journals suggests that processed red meat, when eaten in higher quantities, yields a greater likelihood of dementia-related brain changes.
What is processed red meat?
The study defines processed red meat as “bacon, hot dogs, sausages, kielbasa, salami, bologna, and other processed meat products,” whereas “unprocessed red meat included beef, pork, or lamb as a main dish, as a sandwich or a mixed dish, and hamburger.”
What should you do with this information? Turns out that the research gave an easy answer.
“Replacing 1 serving per day of nuts and legumes for processed red meat was associated with a 19% lower risk of dementia… and a 21% lower risk of SCD (subjective cognitive decline),” the results state.
Amy Wilson, a board-certified geriatric pharmacist, certified fitness professional and nutrition coach, stressed the importance of finding a middle ground and not following any extreme diet.
If we take our inspiration from the blue zones, we’ll note that they don’t eat much red meat, opting instead for more chicken and plant-based menu items.
Instead of emphasizing the search for an “easy button” when it comes to prevention, the aim should be to center balanced, whole-food nutrition, Wilson said.
It’s not enough to say, simply swap a burger for an Impossible burger, or to seek calorie deficits.
“Diets set you up for binging,” Wilson says. “We’re not dieting to be focusing on nutrition.”
The focus must remain on the nutritional benefits of the food being consumed.
“We have to keep inflammation down, so it’s not just red meat,” she said. “...It’s a combination of everything.”
Some markers of inflammation include puffy eyes, joint pain, headaches, brain fog, and experiencing an afternoon slump, she said.
Wilson’s clientele include people who have parents diagnosed with Alzheimer’s or other forms of dementia and who are wanting to avoid that same health outcome.
She also has a client navigating Lewy Body dementia.
Together they are working to slow the progression and mitigate inflammation.
“What we do know is there are no bad side effects of eating healthy," Wilson said.
Wilson’s top tips for prevention include the following:
Take a food inventory. How much processed food are you eating? What type and quality of food are you having? How are you feeling after eating? Is your blood sugar skyrocketing?
Aim for a good protein, fat and carbohydrate with each meal. Emphasize whole foods.
Strength training and muscle development is the fountain of youth. Try to incorporate weight lifting two to four times a week.
Lose all or nothing thinking. Take baby steps to establish these habits, and remember that it’s ok to “mess up.” The important thing is that we keep going.